Lean Bulk: 12-Week Muscle Building Program

Overview

A lean bulk is a controlled calorie surplus designed to maximize muscle gain while minimizing fat gain. The training program uses an upper/lower split with enough volume to drive growth, and the nutrition guidelines keep you in a modest surplus.

This is not a see-food diet. You will track calories, prioritize protein, and accept that gaining muscle slowly is better than getting fat quickly.

Schedule

• •Monday: Upper Body A (Strength)
• •Tuesday: Lower Body A (Strength)
• •Wednesday: Rest
• •Thursday: Upper Body B (Hypertrophy)
• •Friday: Lower Body B (Hypertrophy)
• •Saturday: Optional Weak Point Day
• •Sunday: Rest

Upper Body A (Strength)

• •Barbell Bench Press: 4x5 (2min rest)
• •Barbell Row: 4x6 (2min rest)
• •Overhead Press: 3x6 (90s rest)
• •Weighted Pull-Ups: 3x6 (90s rest)
• •Barbell Curl: 2x8 (45s rest)
• •Close-Grip Bench Press: 2x8 (45s rest)

Lower Body A (Strength)

• •Barbell Back Squat: 4x5 (2-3min rest)
• •Romanian Deadlift: 4x6 (2min rest)
• •Front Squat: 3x8 (90s rest)
• •Leg Curl: 3x10 (60s rest)
• •Standing Calf Raise: 4x12 (45s rest)

Upper Body B (Hypertrophy)

• •Incline Dumbbell Press: 4x10 (90s rest)
• •Cable Row: 4x12 (60s rest)
• •Dumbbell Shoulder Press: 3x12 (60s rest)
• •Lat Pulldown: 3x12 (60s rest)
• •Lateral Raise: 4x15 (30s rest)
• •Incline Dumbbell Curl: 3x12 (45s rest)
• •Overhead Tricep Extension: 3x12 (45s rest)

Lower Body B (Hypertrophy)

• •Leg Press: 4x12 (90s rest)
• •Dumbbell Romanian Deadlift: 3x12 (60s rest)
• •Bulgarian Split Squat: 3x10 per leg (60s rest)
• •Leg Extension: 3x15 (45s rest)
• •Seated Calf Raise: 4x15 (30s rest)

Optional Weak Point Day (Saturday)

Pick 2-3 body parts that need extra work:

• •3-4 exercises, 3 sets each, moderate weight, focus on contraction
• •Keep total time under 30 minutes
• •This is bonus work, not another hard session

Nutrition Guidelines

• •Calorie surplus: 200-300 calories above maintenance. Not more.
• •Protein: 1.8-2.2g per kg bodyweight per day
• •Carbs: 3-5g per kg bodyweight (prioritize around training)
• •Fat: 0.8-1.0g per kg bodyweight
• •Track your weight weekly: aim to gain 0.25-0.5kg per week. If gaining faster, reduce calories by 100-150.

Monitoring Progress

• •Weigh yourself daily, use the weekly average
• •Take progress photos every 2 weeks (same lighting, same time of day)
• •Track your main lifts. If strength is going up, muscle is being built.
• •If the scale is not moving after 2 weeks, add 150 calories per day